Comparing Nutrients in 300 calories Oranges VS Boiled Thin Seeded Lima Beans with Salt

Weight per 300 calories

• Oranges: 638g
• Boiled Thin Seeded Lima Beans with Salt: 238g

Boiled Thin Seeded Lima Beans with Salt have 2.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Boiled Thin Seeded Lima Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	7.74% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.82% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 191μg	89.3% 357μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.98% 0.64mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	60.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.8% 89.4mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	28% 955mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	15% 554g	4.32% 160g	3700g per day for Men 19-50 years

Oranges VS Boiled Thin Seeded Lima Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Boiled Thin Seeded Lima Beans with Salt?

Lets compare vitamin content per 300 calories of Oranges vs Boiled Thin Seeded Lima Beans with Salt:

• 300 calories of Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Thin Seeded Lima Beans with Salt.
• While 300 kcal of Boiled Thin Seeded Lima Beans with Salt contain 1.9 times more Vitamin B9 than Raw Oranges.
• Both Oranges and Boiled Thin Seeded Lima Beans with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oranges vs Boiled Thin Seeded Lima Beans with Salt:

• 300 calories of Oranges have 3.7 times more Calcium, 1.2 times more Potassium and 3.5 times more Water than Boiled Thin Seeded Lima Beans with Salt.
• While 300 kcal of Boiled Thin Seeded Lima Beans with Salt contain 1.8 times more Copper, 9 times more Iron, 2 times more Magnesium, 8.7 times more Manganese, 3.4 times more Phosphorus, 3.7 times more Selenium, more Sodium and 5.5 times more Zinc than Raw Oranges.
• 300 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 1.4 times more Carbohydrate than Boiled Thin Seeded Lima Beans with Salt.
• While 300 kcal of Boiled Thin Seeded Lima Beans with Salt contain 2.8 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
• Both Oranges and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6 in 300 calories.